Archive for the ‘Uncategorized’ Category

020619 Wednesday

Posted: 02/05/2019 in Uncategorized, WOD

“Sole Cycle”

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or Row

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or Row

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or Row

020519 Tuesday

Posted: 02/04/2019 in Uncategorized, WOD

“Double Bubble”

AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

020419 Monday

Posted: 02/03/2019 in Uncategorized, WOD

Strength:

Front Squat

Build to a heavy single

 

-then-

 

“Funny Bone”

21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

020319 Sunday

Posted: 02/02/2019 in Uncategorized, WOD

“Dum Dum”

3 Rounds:
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

020219 Saturday

Posted: 02/01/2019 in Uncategorized, WOD

“Over Easy”

For Time:
50/35 Calorie Assault Bike or Row

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

020119 Friday

Posted: 01/31/2019 in Uncategorized, WOD

“Wet Floor”

In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

013119 Thursday

Posted: 01/30/2019 in Uncategorized, WOD

Strength:

Snatch Complex

On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

-Then-

“Randy”

For Time:
75 Power Snatches (75/55)

013019 Wednesday

Posted: 01/29/2019 in Uncategorized, WOD

Strength:

Tempo Back Squat

5 sets of 2

7 seconds down, 3 second pause.

 

-Then-

 

“After Party”

1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

012919 Tuesday

Posted: 01/28/2019 in Uncategorized, WOD

“Hangnail”

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

012819 Monday

Posted: 01/27/2019 in Uncategorized, WOD

“Life Jacket”

AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups